Free Habit
Tracker Printable.
A monthly habit tracker you can print and keep where you will see it. Eight habits, thirty one days, and one column that makes it kinder: the minimum version of each habit for a bad day.
One page on US Letter, landscape. In the print window, choose Save as PDF if you would rather keep a copy on your device.
This is a free monthly habit tracker you can print. It has room for eight habits across 31 days, a column for the minimum version of each habit on a bad day, a total for the month, and a small box for a weekly reflection. It is undated, so it works for any month of any year. Write the month at the top, tick each day you show up, and count your ticks at the end.
Plan for the
hard days.
A habit tracker is a simple thing. You write down what you want to do, and you tick a box each day you do it. The ticks add up, and after a while that row of ticks becomes something you would rather not break.
Where most trackers fall apart is the bad day. The day you are sick, travelling, or simply worn out. On those days the full habit feels like too much, so we skip it, and one skipped day can quietly become a skipped week.
That is why this one has a column for the minimum version. Before the month starts, you decide what the smallest honest version of each habit looks like. Ten minutes of reading instead of an hour. A walk around the block instead of a run. On a bad day the minimum still counts, and you still get to tick the box.
The idea comes from Own It. Every Day., the first of the ten principles in my book, You Are Capable of More. Owning your habits does not mean being perfect. It means deciding ahead of time what you will do when the day is hard, and then doing that. There is more on it in Own It. Every Day.
One page,
any month.
8 Habits, 31 Days
A row for each habit and a box for every day of the month, with alternate weeks lightly shaded so you can find your place, and a total column at the end.
Minimum Version
Next to each habit, the smallest version you will do on a bad day. Decided once, before the month starts, so a hard day does not have to break the run.
Weekly Reflection
A small box with room for each week of the month. What helped, and what you will adjust next week.
Five steps,
start today.
Print it for this month
It is undated, so write the month and year at the top. It prints on one US Letter page in landscape. If your browser asks, choose landscape, or choose Save as PDF to keep a copy.
Choose your habits
There is room for eight, but you do not need to fill every row. Starting with two or three is often kinder, and you can add more next month once those feel settled.
Write the minimum version
For each habit, write the smallest version you could do on your worst day. Make it small enough that you would feel a little silly skipping it.
Tick each day you show up
Full version or minimum version, it counts. If you miss a day, leave the box empty and start again tomorrow. An empty box is information, not a verdict. In shorter months, cross out the days you do not need.
Reflect once a week
Take two minutes at the end of each week. What helped? What will you adjust? At the end of the month, count your ticks in the total column and print a fresh sheet.
Your monthly
habit tracker.
Only the white page below goes to the printer. Put it on the fridge, the bathroom mirror, or next to wherever you start your day.
Scroll sideways to see the whole sheet. It prints on one page.
Habit Tracker
| Habit | Minimum version on a bad day | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | Total |
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Using A4 paper? Choose landscape and Fit to page or Scale to fit in the print window and it will print cleanly.
About the
habit tracker.
How do I use a printable habit tracker?
Print the sheet, write the month at the top, and list up to eight habits down the left side. Each day you do a habit, tick or shade that day’s box. At the end of the month, count the ticks in the total column, and use the weekly reflection box to note what helped and what to change.
What is the minimum version on a bad day?
It is the smallest honest version of a habit, the one you can still do when you are sick, busy or worn out, such as five minutes of stretching instead of a full workout. Deciding it in advance means a hard day does not have to break your run, and the minimum version still earns a tick.
How many habits should I track at once?
Fewer than you might think. The sheet has eight rows so you have room, but two or three habits you actually keep will do more for you than eight you let go of. Once those feel automatic, add one more the following month.
Can I use this habit tracker for any month or year?
Yes. It is undated and has 31 day columns, so it works for any month. Write the month and year at the top, and in shorter months cross out the days you do not need. Print a fresh copy each month.
Where to
go next.
How to Be Consistent
For the middle of the month, when the tracker is on the fridge and the excitement has worn off.
Read It →How to Build a Morning Routine You’ll Actually Keep
Many of the habits on this sheet live in the first hour of the day. A gentle way to build that hour.
Read It →How to Hold Yourself Accountable
The tracker shows you what happened. This is about what to do with what it shows you.
Read It →The 30 Day Challenge
If you would like a structure for your first month, three small wins a day with a weekly reflection.
Start It →Books Like Tiny Habits
Books on starting small and building habits that stick, if you want to read more about it.
See the List →Every Printable
Worksheets, trackers and guides, all in one place and all free.
See Them All →
When I’ve got something worth sending.
Just a story or an idea I picked up that I think will help you.
Sometimes that’s twice in a month. Sometimes it’s not for a while.